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Bold Guide: Exercise for a Healthy Heart

When it comes to aging well, heart health is paramount. The heart, our body’s powerhouse, pumps blood throughout the body to deliver essential nutrients and oxygen while clearing away waste. Physical activity is essential for maintaining a healthy heart as we age, and Bold is here to help.

Why is heart health important?

Heart health involves not just the heart itself, but also the blood vessels that transport blood throughout the body. A healthy heart ensures that all organs function optimally. As we age, our cardiovascular system – our heart and blood vessels – undergoes changes that can increase our risk of heart disease, which remains a leading cause of death in the U.S. Fortunately, engaging in heart-healthy activities like regular exercise can significantly reduce these risks.

How heart health changes with age

As we grow older, several changes take place in our cardiovascular system:

  • Plaque buildup: Over time, plaque (cell waste and fatty substances in the bloodstream) can accumulate in our blood vessels, making it harder for the heart to pump blood effectively.

  • Thickening of heart walls: As we get older, the walls of the heart may thicken, leading to higher blood pressure and strain on the heart.

How exercise helps with heart health

Regular exercise helps keep our heart strong and improves circulation. Exercise can also help manage cholesterol levels in the bloodstream. There are two types of cholesterol—HDL (what is commonly referred to as “good cholesterol”) and LDL (often referred to as “bad cholesterol” due to the documented connection between high LDL levels and serious heart conditions). Regular exercise helps raise HDL levels while lowering LDL levels, promoting better blood flow and reducing strain on the heart. In addition, exercise plays a significant role in managing blood sugar levels, which is crucial for weight management—a key factor in preventing heart disease.

The best exercises for heart health

  1. Cardio exercises elevate your heart rate and enhance your cardiovascular endurance. Activities like walking and Bold’s seated cardio classes are great choices for keeping your heart strong.

  2. Strength training involves using equipment or bodyweight to build muscle. This type of exercise is important because muscles help to return blood back to the heart against gravity. Increased muscle mass improves circulation throughout the body, reducing stress on the heart even when you're not exercising.

  3. High-Intensity Interval Training (HIIT, pronounced like “hit”) includes alternating between intense bursts of activity and rest periods. This helps us burn calories during and after workouts, which can improve metabolism and promote weight loss. HIIT also improves overall fitness levels and increases oxygen intake—both of which can help to maintain a healthy heart.

Steps to start a heart-healthy routine

  1. Start small: Begin with manageable goals—like 10 minutes of activity a couple of times a week—and gradually increase as you build your habit. Bold has many 10-minute classes to try.

  2. Make it obvious: Set clear cues that signal it’s time to exercise—like scheduling reminders to work out at specific times or placing your exercise gear where you can see it.

  3. Celebrate your wins: Reward yourself for reaching milestones! Whether it’s finishing a Bold class or sticking to your routine for a month, positive reinforcement helps with consistency and motivation.

  4. Make it fun: Try different forms of exercise until you find what excites you. With countless classes available through Bold, from Pilates to Tai Chi, there’s something for everyone.

The bottom line

As we age, changes in our body put us at higher risk for developing heart disease. Regular exercise is one of the best ways to combat this risk, and Bold’s online exercise classes are easy, fun, and personalized to you. Establishing an exercise habit takes time, but it’s not too late to start small and get moving. Check if you’re eligible for Bold at no cost through your health plan or provider, and keep your heart healthy today.

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